1. ©2002 Learning Zone Express
Fall 2007
©2002 Learning Zone Express
Louanne Kaupa, RD, LN.

2. ©2002 Learning Zone Express
Note Taking
Two column notes
Left side is Main Idea, Key terms
Right side is Key points and definitions.
Bottom is summary
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3. ©2002 Learning Zone Express
Nutrients
The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning.
Your body needs nutrients to…
Fuel your energy.
Help you grow.
Repair itself.
Maintain basic bodily functions.
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Balance is Key
For years, people held to the idea that there are “bad” nutrients and “good” nutrients when, in fact, all nutrients play a certain role in the body. Even those nutrients once considered “bad” such as fats and carbohydrates perform vital functions in the body and if one consumes too many “good” nutrients such as vitamins or minerals there can be harmful results, as well.
These three are the framework of the USDA MyPlate:
Balance - Eat foods from all groups of the USDA MyPlate.
Variety - Eat different foods from each food group.
Moderation - Eat smaller portions of foods from each group.
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5. The 6 Essential Nutrients
Water
Carbohydrates
Protein
Fat
Vitamins
Minerals
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Water
Did you know?
1/2 to 3/4 of the human body consists of water!
Functions in the Body:
Water carries nutrients to your cells and carries waste from your body.
Regulates body temperature.
Dissolves vitamins, minerals, amino acids and other nutrients.
Lubricates joints.
It is recommended that teens drink 6-8 glasses (8 fl.oz each) of water each day. This is in addition to around 4 cups of water you get from food each day.
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7. Sources All beverages or fluids are a source of water. Solid Foods:
Lettuce, celery, and other crisp vegetables are composed of 90 percent or more water.
Protein-rich foods such as meat, fish, or chicken may contain as much as one-half to two-thirds their weight in water.
Grain products, which don’t seem watery at all, may be up to one-third water.
Fats, such as butter or margarine, and sugar are among the foods that contain the least water.
Some water, 1-2 cups per day, comes from inside our bodies as a byproduct of energy metabolism.
It is important to be aware of fluid intake. Water from drinking fluids is needed. Besides plain water, juices, milk, or other beverages boost fluid intake.

8. Activities Water Display of Sugar in Drinks Visual
water vs gatorade sports hydration -10 min.
3 facts from Video----Randomly chosen
Turn and talk:
Where do we store water?
How do we loose water?
What is the problem with drinking soda?

9. Compare facts to commercial
What did the commercial tell us?
What messages were you
Sports Drinks Vs Water
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Carbohydrates
Carbohydrates are the body’s main source of energy and provide the body’s need for dietary fiber.
4 Calories Per Gram
Food Sources:
Pasta, breads, cereals, grains, rice, fruits, milk, yogurt and sweets.
Two types of Carbohydrates:
Starches or Complex Carbohydrates
Simple Carbohydrates
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Simple Carbohydrates
Food Sources:
Fruits, juices, milk, and yogurt.
Candy, soda, and jelly.
These simple carbohydrates have a bad reputation because they are high in calories and low in nutritional value. (Empty Calories)
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12. Sugars Lactose- Milk Sugar Fructose- Fruit Sugar
Glucose (Dextrose)- Blood Sugar
Sucrose- Table Sugar (Glucose/Fructose)
Maltose- Malt Sugar (Barley)

13. Starches or Complex Carbohydrates
Food Sources:
Whole grain breads and cereals, pasta, vegetables, rice, tortilla and legumes.
Function in the Body:
An excellent source of fuel (energy) for the body.
Rich in vitamins, minerals and fiber.
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Fiber
Fiber is the plant material that doesn’t break down when you digest food. Many, but not all, complex carbohydrates contain fiber.
Food Sources:
Oatmeal, fruits, vegetables, whole grains and legumes.
Function in the Body:
Aids in digestion.
May reduce the risk of developing some diseases like heart disease, diabetes and obesity, and certain types of cancer.
Helps promote regularity.
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Activity
Clearing the Carbohydrate Confusion
what is glycemic index - YouTube
Chapter 6 Pg 100
1,3,5,8,15,18
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16. Parts of a Whole Grain
Enriched: When nutrients that are lost during processing are added back in.

17. Whole Grains
Great Grains - Curtis Stone Commercial - YouTube

18. Reading a label

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Proteins 4 Cal Per Gram
Food Sources:
Meat, fish,eggs, poultry, dairy products, legumes, nuts and seeds. (Breads, cereals and vegetables also contain small amounts of protein.)
Function in the Body:
Provides energy.
Help to build, maintain, and repair body tissues.
Proteins are made up of chemical compounds called amino acids. There are 20 amino acids.
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Amino Acids
Of the 20 amino acids, the human body is capable of producing 11 of them. The other 9 called, “Essential Amino Acids” must be supplied by food sources.
Two types of Protein:
Complete Proteins:
Contain all 9 essential amino acids.
They are found in animal sources.
Incomplete Proteins:
Lack one or more of the essential amino acids.
They are found in plant sources.
The best way to give the body complete proteins is to eat a wide variety of foods throughout the day.
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21. Activites Video complete proteins - Bing Videos
Protein structure - Bing Videos
Worksheets

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Fat The most concentrated form of food energy (calories). 9 Calories Per Gram
Food Sources:
Butter, vegetable oils, salad dressings, nuts and seeds, dairy products made with whole milk or cream, and meats.
Function in the Body:
Provide substances needed for growth and healthy skin.
Enhance the taste and texture of food.
Required to carry “fat-soluble” vitamins throughout the body.
Provide energy.
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Types of Fat
Saturated Fat:
Fats that are usually solid at room temperature.
Food Sources: Animal foods and tropical oils.
The type of fat most strongly linked to high cholesterol and increased risk of heart disease.
Unsaturated Fat:
Fats that are liquid at room temperature.
Polyunsaturated Fat:
Food Sources: Vegetables and fish oils.
Provide two essential fatty acids necessary for bodily functions.
Monounsaturated Fat:
Food Sources: Olive oil, canola oil, nuts, seeds.
May play a role in reducing the risk of heart disease.
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Cholesterol - A fat-like substance that is part of every cell of the body.
Function in the Body:
Helps the body make necessary cells including skin, and hormones.
Aids in digestion.
The human body manufactures all the cholesterol it needs. You also get cholesterol from animal food products you eat.
Cholesterol can’t dissolve in the blood. It has to be transported to and from the cells by carriers called lipoproteins. Low-density lipoprotein, or LDL, is known as “bad” cholesterol. High-density lipoprotein, or HDL, is known as “good” cholesterol. These two types of lipids, along with triglycerides make up your total cholesterol.
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LDL (Bad) Cholesterol When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain.  If a clot forms and blocks a narrowed artery, heart attack or stroke can result.
HDL (good) Cholesterol High-density lipoprotein (HDL) cholesterol is known as “good” cholesterol HDL carries cholesterol away from the arteries and back to the liver, where it's passed from the body.
Triglycerides Triglyceride is a form of fat made in the body. Elevated triglycerides can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more).
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Activity
YouTube - Understanding Cholesterol (Heart Basics #5)
Cholesterol 101 | The Dr. Oz Show
60 Minutes Toxic Sugar
Chapter 7 Questions- Protein and Fats Pg 114.
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Vitamins
Food Sources:
Fruits, vegetables, milk, whole-grain breads, cereals and legumes.
Unlike carbohydrates, fats, and proteins, vitamins DO NOT provide energy (calories).
Function in the Body:
Help regulate the many chemical processes in the body.
There are 13 different vitamins known to be required each day for good health.
Vitamins are separated into two types: Fat Soluble & Water Soluble Vitamins.
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28. Fat/Water Soluble Vitamins
Fat Soluble Vitamins
Vitamins A, D, E, K
Require fat for the stomach to allow them to be carried into the blood stream for use (absorption).
Can be stored in the body for later use.
Water Soluble Vitamins
Vitamins C and B-complex
Require water for absorption.
Easily absorbed and passed through the body as waste.
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Vitamin A
Food Sources:
Dark green, leafy vegetables, deep yellow and orange fruits and vegetables, liver, milk, cheese, and eggs.
Function in the Body:
Helps keep skin and hair healthy.
Aids in night vision.
Plays a role in developing strong bones and teeth.
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Video
YouTube - Vitamin A
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Vitamin D
Food Sources:
Vitamin D fortified milk, egg yolk, salmon, and liver.
Nonfood Source: the sun.
Function in the Body:
Helps the body use calcium and phosphorus.
Plays a role in building strong bones and teeth.
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Video
YouTube - Dr. Oz on The Importance of Vitamin D
Enriched Vs Fortified
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Vitamin E
Food Sources:
Whole-grain breads and cereals; dark green, leafy vegetables; dry beans and peas; nuts and seeds; vegetable oils; margarine; liver.
Function in the Body:
Helps form red blood cells, muscles, and other tissues like Hair, Skin, and nails.
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Vitamin K
Food Sources:
Dark green and leafy vegetables (such as spinach, lettuce, kale, collard greens), and cabbage.
Function in the Body:
Helps blood to clot.
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Video
YouTube - Vitamin E
YouTube - Vitamin K
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Vitamin B-complex
Food Sources:
Whole grain and enriched breads and cereals; dry bean and peas; peanut butter; nuts; meat; poultry; fish; eggs; milk.
Function in the Body:
Helps the body use the energy from the foods we eat.
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Vitamin C
Food Sources:
Citrus fruits, strawberries, kiwi, broccoli, tomatoes, and potatoes.
Function in the Body:
Helps heal wounds.
Helps maintain healthy bones, teeth, and blood vessels.
Boosts Immune System
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38. ©2002 Learning Zone Express
Minerals
Food Sources:
Meats, beans, nuts, fruits, vegetables, dairy products, and grains.
Functions in the Body:
The body depends on minerals for practically every process necessary for life.
The body requires 16 minerals daily.
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Minerals
Calcium
Phosphorus
Magnesium
Sodium
Potassium
Iron
Others include:
Iodine, Zinc, Copper, Sulfur, Chloride, etc.
Teens are lowest in Calcium and iron. Why do you think this is so?
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Video
YouTube – Iron
YouTube - Calcium 101 (Health Short)
Nutritional Benefits of Potassium – YouTube There is 1 min ad--Sorry
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Nutrient Deficiency
A nutritional deficiency occurs when your body doesn’t get enough nutrients.
Symptoms:
At first the symptoms may not seem serious. They may include: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains.
However, if the deficiency is not corrected the symptoms may get more serious and effect the skin, eyes, and bones.
The best way to avoid a nutrient deficiency is to eat a well balanced diet.
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Nutrient Basics Quiz
Fill in the blank with the appropriate nutrient.
I serve many functions in the body. I help carry nutrients to the body’s cells and I also help regulate body temperature. I am____________.
I can be converted into energy. I am also used to build, maintain and repair body tissues. I am_________.
I have a bad reputation in many people’s minds but I do serve many functions in the body. For example, I am the most concentrated source of energy and I also am needed for growth and healthy skin. I am______________.
I am the body’s main source of energy and I come in two forms, simple and complex. I am_______________.
I do not provide energy (calories) but I do help regulate many of the chemical processes in the body. You need 13 different forms of me everyday. I am_____________.
I am depended on for nearly every process necessary for life. The body requires 16 types of me everyday from calcium to iron. I am _________.
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